If the cone moves down towards your finger you are using the wrong action

Repeat the correct action up to 10 times in a row

Step 2 – Activating reflex contraction of your pelvic floor muscles

Insert the cone as you would insert a tampon and stand up*

Try to retain the unweighted cone in position as you move around

If you can do so without the cone slipping you can start to add weights to the cone

Unscrew the cone and add the weight that requires you to make an effort to hold the cone in place

Try to retain the cone in position for up to 20 minutes at a time

*Note that the Aquaflex cone should be felt 2-3 cm within the vagina and does not sit as high as a tampon sits within the vagina. The correct positioning for Aquaflex cones is shown above

After a vaginal delivery many women lose the reflex contraction of their pelvic floor muscles, in which case this step will not necessarily be effective for all women. In this case step up your strengthening using the alternative technique outlined next.

How to Step Up your Strengthening using Aquaflex Cones

Aquaflex cones can be combined with your Kegel exercises to boost pelvic floor strengthening- just like strengthening your muscles using regular weights.

Feel the cone lift within the vagina as you lift and squeeze your pelvic floor muscles (use your finger to touch the base of the cone if necessary)

Feel the cone return to starting position as you relax your pelvic floor muscles back to resting

Aim to lift and lower the cone using your pelvic floor muscles

Repeat this action 8-12 times in a row for one full set of exercises

Repeat 3 sets of exercises daily

To progress Kegels using Weighted Aquaflex Cones

Unscrew the cone and add the heaviest weight you can actively lift internally using your pelvic floor muscles (this may be as little as 5-10g starting out) Repeat 8-12 repeated Kegel exercises lifting and lowering the Aquaflex cone with your pelvic floor muscles as you do so

Mistakes to Avoid Using Aquaflex Cones

Too much lubricant

Use a very small quantity of lubricant to insert Aquaflex Cones. Too much lubricant can cause the cones to fall out of position.

Incorrect cone size

The cone should feel comfortable when correctly inserted and should be retained in position when standing upright. If you are a beginner or of your vagina is larger than 2 finger spaces in diameter you are likely to have difficulty retaining the small cone in which case commence with the larger cone.

Incorrect cone position

Aquaflex cones should sit just above the pelvic floor muscles to add resistance to your Kegel exercises. These are located approximately 3 cm within the vagina. Avoid inserting the cone as deep as you would insert a tampon otherwise the benefits to the pelvic floor muscles will be reduced.

Cone moves

If the cone moves downwards during Kegel exercises and you have fitted the correct size, your exercise technique may be incorrect. You may in fact be bearing down rather than drawing the cone upwards using your pelvic floor muscles. Start with an unweighted cone lying down and progress to standing when you are confident you can feel the cone lifting inwards as your pelvic floor muscles contract.

Insufficient pelvic floor relaxation

Ensure that you completely relax and rest your pelvic floor muscles back having once contracted them. This will help you avoid developing pelvic floor spasm as a result of over bracing the pelvic floor muscles. Pelvic floor relaxation is an essential part of correct Kegel exercise technique.

By following these steps how to use Aquaflex cones to feel your pelvic floor contractions and actively strengthen your pelvic floor, you will boost your results and avoid some of the
mistakes commonly made using Aquaflex cones.